Strength
Snatch (full) – 15 Min to work up to a heavy single
Conditioning
4 Rounds (interval style)
25 Wall Balls 30/20# to 10/9.5ft
75 Double Unders
25/20 Cal Ski Sprint
—Rest 2 minutes between rounds. Record total time minus 6 min.
WOD Notes: TD = 3-4min/rd. WB should be unbroken every round & hit same target height each rd. DU scale = 30-40 DU or 125-150 singles. The ski erg should be approached as a sprint towards the end of each round, so DO NOT hold back!
Assistance
a) 4×12-15 DB Bicep Curls + 2 Lap Gun Walk
b) Lat Pulldown (use band) – 4×25 (keep arms straight)
c) #abseveryday -4 Sets: 30 sec of bicyle crunches + 30 sec V-ups + 30 sec hollow hold
